Rob Deluca

Of Italian Decent, Rob Deluca is a Canadian bodybuilder who competes in the IDFA (International Drug-Free Athletics). He’s also an entrepreneur, owning a roofing contracting firm.

Rob was born and raised in Hamilton, Ontario. He first took on weight training at 11 years old; training with a basic set of dumbbells at his home. Having experienced fast initial “gains”, it didn’t take him long to outgrow these small weights. As a result, he joined a gym, where he could train with better equipment.

After years of building his dream physique, Rob began taking part in bodybuilding contests. His first big achievement was earning the IDFA Pro Card, after winning the 2008 IDFA Canadian Classic IV in the Master’s Overall category. By 2011, Rob took part in 14 major bodybuilding contests.

During his prime, Rob used to manipulate his weight a lot. There were times where he weighed an incredible 272 lbs, and also times where he was 186 lbs of “shredded muscle.”


Rob Deluca in a side chest pose while on a stage

“I absolutely love weight training and body building, and have since the age of 11.”

Athlete Statistics

Full Name: Rob Deluca
WeightHeightYear of BirthNationality
225 - 235lbs (102.1 - 106.6kg)5'11" (180cm)1965Canadian
Bodybuilder1990, 2000, 2010
Weight225 - 235lbs (102.1 - 106.6kg)
Height5'11" (180cm)
Year of Birth1965
Era1990, 2000, 2010


Rob Deluca side triceps pose, showing incredible arm development


Strength Feats

  • Flat dumbbell press – 165’s x 7 reps
  • Flat Barbell bench – 365 lbs x 7 reps, 445 lbs x 1 rep
  • D-Handle Seated Cable Rows – 400 lbs x 8 reps
  • Standing Barbell curl – 215 lbs x8 reps
  • Seated Front Barbell Press – 275 lbs x 7, 315 lbs x 3 reps
  • Dumbbell Rowing – 200 lbs x 6 reps
  • Hack Squat – 6 plates per side x 10 reps, 8 plates x 6 reps
  • Nebula Leg Press – 38 plates x 8 reps
  • Stiff Legged Dead Lifts – 405 lbs x 5 reps


Profile picture of Rob Deluca, where he shows his arms in a most muscular pose while being in a t-shirt

“Over the years, I have come to conclude that the best way to ensure a steady rate of growth and improvement is to stay healthy and retain your ability to train with maximal intensity! Consistency over time is one of the keys to achieving the full expression of one’s genetic potential.”


Triceps Development

As triceps makes up for 60 percent of upper arm mass, Rob strongly believes that this is the best muscle to train for increasing overall arm size. He has found that the best way to induce triceps growth is by incorporating strength periods alongside regular hypertrophy programs.

In practice, it looks like this – if Rob trains triceps four times per month, he’ll have at least one training session where he does only low reps, heavy weights, and compound movements. This may not give him the most optimal muscle hypertrophy, but it increases his strength – which in turn allows him to achieve greater working loads, which induces better muscle tissue breakdown.

“You could have one training session during which you focus on strength work, and then the next could be geared toward increased blood flow and achieving a burning pump.”

Another factor Rob believes is crucial for building a big triceps is working on all three heads – long, medial, lateral. He says that a lot of people make a mistake of training only one of these heads, while the other two are usually neglected. By using the full range of motion, as well as incorporating a variety of exercises, Rob is able to hit his triceps from all angles. Some of these exercises are skullcruchers, close grip bench press, cable pushdowns, and dips.

Strength Phase for Triceps

  • Close-grip flat bench barbell press, 3 sets of 7,5,3 reps (3 lightweight warm-up sets beforehand)
  • Cross bench dips, 4 sets of 8-12 reps
  • Standing cable extensions, 4 sets of 7,6,5 reps
  • High pulley overhead leaning rope extensions, 3 sets of 7,6,5 reps
  • Lying 45-degree barbell extensions, 3 sets of 7,7,7 reps

Hypertrophy Phase for Triceps

In this phase, Rob simply increases the number of repetitions of each exercise he would perform in the strength phase. The number of reps usually goes from 15,12, 10, to 8.

What we can learn from Rob Deluca

Consistency is Key

Rob has trained in the gym for over four decades – he knows from his own experience that results don’t come fast. No matter the training program, or even diet, Rob says that if he wasn’t consistent, he would never have built his trophy-winning physique.

His advice to everyone is to push through those difficult days, even when it feels like “nothing is going right.” It’s on those days when you are presented with the opportunity to beat your “weaker-self”; and with that, you’re one step closer to greatness.

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